Main – CrossFit
Active BB Warm-up (No Measure)
3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC
Thruster (10 min to reach a heavy double)
Metcon (Weight)
EMOM for 20 min
2 Thruster @80% of above
4 Strict Pull-up
OR DO OPT 2 IF YOU DON’T HAVE PULL-UPS
Death by Thruster (AMRAP – Rounds)
add 1 rep emom until you can’t complete the reps before the next minute starts
95/65
A huge “Thank You” to all members of CFW for helping celebrate our 2nd Birthday this past Saturday night. Also, congratulations to all those you completed the 2013 LuRong Living Paleo Challenge.
